Enter your body weight, pick a goal, and get a starting weight, sets and reps for every muscle group. Treat the weights as a first-session guess, then adjust with the rule at the bottom.
Starting weights are estimates scaled from body weight and experience; real strength varies a lot from person to person. Dumbbell numbers are per hand. Stop any lift that causes sharp pain, and check with a doctor before starting if you have an injury or health condition.